Little Changes That Can Zap PMS

Enjoy the little things, for one day you may look back and realize they were the big things.

-Robert Brault

From "Good Housekeeping," by Author TK:

Curtail Caffeine

: Even one cup of coffee or cola a day may aggravate PMS symptoms like irritability, insomnia and feelings of being "on edge," according to an Oregon State University study.

Stock Up on Sleep

: When you're feeling exhausted, PMS symptoms seem to be even worse. Sticking to a regular snooze schedule throughout the month -- and especially in the two weeks before your period -- can keep symptoms in check. Your goal: six to eight hours of shut-eye every night, according to experts.

De-Stress: High levels of stress can transform PMS from annoying to intolerable. If possible, try to avoid overscheduling yourself the week before your period and consider splurging on a massage: A recent study by the University of Miami School of Medicine found that PMS sufferers who received regular massages had less anxiety, depressed mood, water retention and pain.

Become a Nibbler: Small meals spread throughout the day, instead of three large ones, can head off intense cravings and even raise your spirits. "Some evidence suggests that carbohydrates encourage a better synthesis of serotonin, thus helping to elevate mood," confirms Bruce Kessel, M.D., an associate professor of obstetrics, gynecology and women's health at the University of Hawaii, Honolulu. Best bets for noshing? Foods high in complex carbs (fruits, vegetables and whole grains).

Seek Sunshine: A recent study found that 30 minutes of bright-light therapy two weeks prior to a woman's period significantly reduced PMS depression and tension. Translation: Maximizing your hours outdoors (be sure to wear sunscreen!) may help combat the PMS blues.